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Your survival guide Sources 1 National Diet and Nutrition Survey: Assessment of Dietary Sodium Levels Among Adults (aged 19-64) in England, 2011. 2 Salt and Health, 2003. Scientific Advisory Committee on Nutrition. Maximum salt target for adults is 6g. Recommended targets for children range from <1g to 6g depending on age. 3 Salt intake calculation based on mid-2010 Population Estimates: United Kingdom; estimated resident population by single year of age and sex, data from the Office for National Statistics. 4 Scarborough, P et al. Coronary Heart Disease Statistics, 2010. British Heart Foundation. 5 Health Survey for England 2012, Health and Social Care Information Centre. 6 Department of Health. 7 Scarborough, P et al. Coronary Heart Disease Statistics, 2010. British Heart Foundation. 8 Data from Why 6g? A summary of the scientific evidence of the salt intake target. © Medical Research Council. The damage being done to our health Where does salt come from? How to cut down on salt: 3 top tips Salt drives up blood pressure have high blood pressure 5 In 2010, cardiovascular disease caused over 50,000 premature deaths in the UK. High blood pressure is a key risk factor 4 183,000,000kg Having too much SALT? Na + Cl - Common salt Sodium Chloride NaCl 10% we add ourselves in cooking and at the table 15% occurs naturally in food 75% (approx) is already in the food we buy 8 30% men 26% women saved each year if we reduce average salt intake by 1g 6 4,147 preventable deaths £288m from NHS budgets £30bn amount cardiovascular disease costs UK economy per year 7 10g 5g 0g The amount of salt we are consuming per day 8.1g average amount of salt we eat 1 6g maximum government target for adults 3g government target for children aged 4-6 years old 2 240,000,000 standard 750g table salt containers 18,000 double-decker buses SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g SALT 750g Industry adds salt to provide: • taste • texture • preservative Salt can be found in a wide range of foods. Some are almost always high in salt, such as: • bacon • ham • cheddar and other hard cheeses In other foods, salt levels vary a lot, such as in: • bread (freshly made, sliced, crumpets, bagels) • breakfast cereals • soup and pasta sauces 6 grams salt 1x teaspoonful = which is equivalent to When food shopping, check the label and choose the food that’s lower in salt. Look at the figure for salt per 100g (see example food label below): • High is more than 1.5g salt per 100g. May be colour-coded red. • Low is 0.3g salt or less per 100g. May be colour-coded green. • Medium is between 0.3g and 1.5g salt per 100g. May be colour-coded amber. Eat foods high in salt less often and in smaller amounts. Go easy on condiments and sauces such as ketchup, mustard, soy sauce and pickles as they are high in salt. 1 2 3 Cook with less salt. • When seasoning, use black pepper, fresh herbs and spices instead. • Make your own stock and gravy instead of using cubes or granules. • Make sauces with fresh ingredients such as ripe tomatoes and garlic. www.nhs.uk of salt is consumed per year as a nation 3

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Page 1: NaCl Having too much SALT? - NHS Choices Home … · Having too much SALT? Na+ Cl-Common salt Sodium Chloride NaCl 10% we add ourselves in cooking and at the table 15% occurs …

Your survival guide

Sources1 National Diet and Nutrition Survey: Assessment of Dietary Sodium Levels Among Adults (aged 19-64) in England, 2011.

2 Salt and Health, 2003. Scientific Advisory Committee on Nutrition. Maximum salt target for adults is 6g. Recommended targets for children range from <1g to 6g depending on age.

3 Salt intake calculation based on mid-2010 Population Estimates: United Kingdom; estimated resident population by single year of age and sex, data from the Office for National Statistics.

4 Scarborough, P et al. Coronary Heart Disease Statistics, 2010. British Heart Foundation.

5 Health Survey for England 2012, Health and Social Care Information Centre.

6 Department of Health.

7 Scarborough, P et al. Coronary Heart Disease Statistics, 2010. British Heart Foundation.

8 Data from Why 6g? A summary of the scientific evidence of the salt intake target. © Medical Research Council.

The damage being done to our health

Where does salt come from?

How to cut down on salt: 3 top tips

Salt drives up blood pressure

have high blood pressure 5

In 2010, cardiovascular disease caused over

50,000 premature deaths in the UK.

High blood pressureis a key risk

factor4

183,000,000kg

Having too much

SALT?Na+

Cl-

Common saltSodium Chloride

NaCl

10%we add ourselves in cooking and at the table

15%occurs naturallyin food

75%(approx) is already

in the food we buy8

30%men

26%women

saved each year if we reduce average salt intake

by 1g6

4,147preventabledeaths

£288m from NHS

budgets

£30bn amount

cardiovascular disease costs

UK economy per year7

10g

5g

0g

The amount of salt we are consumingper day

8.1gaverage amount of salt we eat1

6gmaximum government target for adults

3ggovernment target for children aged 4-6 years old2

240,000,000standard 750g table salt containers

18,000double-decker buses

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

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SALT750g

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SALT750g

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SALT750g

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SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

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SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

SALT750g

Industry adds salt to provide:• taste • texture • preservative

Salt can be found in a wide range of foods. Some are almost always high in salt, such as:• bacon• ham• cheddar and other hard cheeses

In other foods, salt levels vary a lot, such as in:• bread (freshly made, sliced, crumpets, bagels) • breakfast cereals• soup and pasta sauces

6grams salt

1xteaspoonful

=

which is equivalent

to

When food shopping, check the label and choose the food that’s lower in salt. Look at the figure for salt per 100g (see example food label below):

• High is more than 1.5g salt per 100g. May be colour-coded red. • Low is 0.3g salt or less per 100g. May be colour-coded green.• Medium is between 0.3g and 1.5g salt per 100g. May be colour-coded amber.

Eat foods high in salt less often and in smaller amounts.

Go easy on condiments and sauces such as ketchup, mustard, soy sauce and pickles as they are high in salt.

1

2 3Cook with less salt.

• When seasoning, use black pepper, fresh herbs and spices instead.

• Make your own stock and gravy instead of using cubes or granules.

• Make sauces with fresh ingredients such as ripe tomatoes and garlic.

www.nhs.uk

of salt is consumed per year as a nation3

www.nhs.uk
www.nhs.uk

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